JusRush808 
"Lose fat, Gain muscle. A lifestyle."
|
It took a while to really find a good split for me and after many trial and error, dis is what's working best:
Sunday--Heavy Abs, Forearms, Calves
Upper Abs:
Weighted Partial Crunches on machine, 4 sets x 10 reps.
Middle Abs:
Declined half-sit ups w/ plate behind head, 4 sets x 10 reps.
Lower Abs:
Hanging leg raises (w/dumbbell), 4 sets x 10 reps
Reverse Crunches (w/ dumbbell), 4 sets x 10 reps.
Forearms:
Superset reverse curls, 3 wrist curl var. 3 sets x 10,20,20,20
Monday--Quads, Calves
Leg Extension (warm up my quads), 1 W.U. x 20 reps.
3 work sets x 15, 12, 10
Squats
Leg Press
Superset narrow stance hack squats/ Side lunges alt. lunges.
Tuesday--Bench AM. Triceps PM, High-rep abs 1, calves
Bench press:
Bar warm up x 30
Plate x 15
165 x 8
(2) 185 x 10
(OPT) 225 x 2-4
Plate x 10
Triceps
Close grip bench
skull crushers
dumbbell tricep extenstion (standing, leaning on incline)
Wednesday: Back, Biceps, calves
Back:
Pullups
T-bar rows
Pulldowns
barbbell rows
deadlift
Biceps (as described in OCT 2007 MD mag:
Barbbell curls
dumbbell curls
preacher/concentration curls
seated hammer curls
<i throw in biceps on Sundays if they're up to it>
Thursday: OFF, calves
Friday: Shoulders, Traps, High rep abs 2, calves
Shoulders (incorporated CHarles Glass's routine):
Smith machine press
Palm up front raises
bent over lateral raises
wide grip upright rows
arnold press
Tie in:
narrow grip upright rows
Traps:
Heavy dumbbell shrugs
Smith Machine super set-- Wide, narrow, regular, reverse shrugs, moderate weight.
Saturday: Full Chest, Calves
Close grip Bench (focus on middle chest)
Super set-- Incline press, incline fly
Super set-- Flat press, Flat Flys
Super set-- Decline smith press, Low pulley flys
CALVES
are done everyday.
every other day, i do high rep super sets of regular stance, den toes-inward stance on any machine i feel like doing.
on the other days, i do intense add/drop sets.
for example:
having a plate on da seated calf raise machine, have a partner grab two more
Super set
Mini Set 1: Plate x 20
Mini Set 2: 2 Plates x 15
Mini Set 3: 3 Plates x 10
Mini set 4: 2 plates x 15
Mini set 5: 1 plate x 20
i add 3-4 more sets, going up to 5 plates on my heaviest days
i do 3 super sets. if i get up 2 get water, i tippy toe. i dont allow them to rest for more than 3 minutes.
High Rep abs 1:
3 x 50 Upper ab partial crunches
3 x 25 middle ab partial on decline crunches
3 x 25 Hanging leg raise
3 x 25 Obliques w/ Plate. Side bends.
High Rep abs 2
same
same
3 x 25 reverse crunches
3 x 25 high cable side pulldowns. (idk the real name)
thats about it=] |
|
